| 800 |
1 X {
1x{
|
|
1x400
|
Warm-Up |
(Freestyle) |
swim, kick, drill, swim by 100 |
60% Effort |
- swim, kick, drill, swim by 100
|
|
4x100
|
Warm-Up |
(IM) |
swim, kick, drill, swim by 25 w/ 100s IM order |
50% Effort |
- swim, kick, drill, swim by 25 w/ 100s IM order
|
|
| 450 |
1 X {
1x{
|
|
4x25
|
Swim |
(Butterfly) |
Rest 30s |
70% Effort |
|
|
|
2x50
|
Swim |
(Freestyle) |
Rest 20s |
70% Effort |
|
|
|
1x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
4x25
|
Sprint |
(Butterfly) |
Rest 30s |
90% Effort |
|
|
|
| 800 |
2 X {
2x{
|
|
8x25
|
Swim |
(Butterfly) |
1-4: stroke count -1, 5-8: hold 4th stroke count |
40% Effort |
- 1-4: stroke count -1, 5-8: hold 4th stroke count
|
|
2x100
|
Swim |
(Freestyle) |
DPS |
50% Effort |
|
|
|
| 600 |
4 X {
4x{
|
|
3x50
|
Sprint |
(IM) |
AFAP - 1 Minute Rest |
100% Effort |
|
|
|
| 50 |
1 X {
1x{
|
|
1x50
|
Swim |
(Butterfly) |
Wave swimming - Birthday person swim Fly rest do waves |
40% Effort |
- Wave swimming - Birthday person swim Fly rest do waves
|
|
| 450 |
1 X {
1x{
|
|
4x25
|
Swim |
(Butterfly) |
Rest 30s |
70% Effort |
|
|
|
2x50
|
Swim |
(Freestyle) |
Rest 20s |
70% Effort |
|
|
|
1x50
|
Swim |
(Butterfly) |
|
80% Effort |
|
|
|
2x50
|
Kick |
(Choice) |
|
70% Effort |
|
|
|
4x25
|
Sprint |
(Butterfly) |
Rest 30s |
90% Effort |
|
|
|
| 200 |
1 X {
1x{
|
|
1x200
|
Warm-Down |
(Choice) |
yeeey |
50% Effort |
|
|
|
| Total Distance: 3350 |
| Time to Complete: Registered members must enter a 100 base pace to their profile to view an estimate. |